St. George 70.3 race report

I want to be corny for a minute and just say that I have been so extremely lucky in my short triathlon career to end up in such good hands.  My coach Jaime Dispenza (swtricoaching) needs to take all of the credit for all of my successes thus far.  Also Angie Kandalaft and her company Centerpoint Events for putting together an amazing team and giving me the opportunity to go to some great events over the years.  Without these two people I don't know where I would be.  Thanks for always believing in me guys.*tear gently rolling down cheek*

Now for the race report:
The 70.3 St. George race is the toughest triathlon course I have ever done.  Period.  The 4000 net ft of elevation on the bike is tough and the additional net of 2200 ft on the run was even tougher. I was hoping for a top 5 overall finish and a qualification to 70.3 worlds in Mont Tremblant in September.  Climbing is one of my strengths and one of the reasons I signed up for this race to begin with but I knew that in order to crush this race I had to climb during my workouts whenever I could.  I did all of my intervals up tramway and la luz and spent long rides in the saddle behind the mountain over the rollers on S-14, up Placitas, and even once in the Gila from outside Hillsboro where I climbed Emery pass twice(this was brutal).  I rode with some great training partners(thank you Mindy!) who helped motivate me and push me and also rode with the High Desert group ride occasionally to partake in the roadie test-fest and get my butt kicked several times. I did lots of base running and some race pace and tempo type stuff but didn't step onto the track or do too much speed work to prepare for this.  I knew that keeping a good solid effort on the bike without overdoing it would be key to having a strong run.

Swim-
The swim is just not my best event.  I have been working on it and have had some great coaching from Coach Tim and put in a few longer workouts over the winter and am definitely stronger than last year but still am not able to compete with top swimmers.  I came out of the water in 31:03 and in 3 place in my age group which is pretty typical for me but I was not fatigued at all from the swim.  I felt like it was a good warm up for the bike and I wasn't even winded.  This may mean that I need to swim harder while racing which is something I am working on but I kept a 1:36/100meter pace which is the same pace I swam in an Olympic distance race a few weeks ago. I felt relaxed and excited to catch the next 2 girls on the bike. Chasing after the swim is not a new thing to me.

Bike-
This course starts off with a little bit of climbing to open up the legs as you climb out of the Sand Hollow reservoir.  I immediately began to pay attention to my heart rate and power number so that I wouldn't over do it on the bike.  It was sort of hard to keep my power low because the wave of men that went after us was beginning to pass me and I hate being passed!!! However I just kept reminding myself of MY power number and passed these big guys at the end of the bike;)  I passed both girls in my age group about 15 miles into the bike and then knew I was in the lead and wanted to stay steady and strong and remember to drink both of my bottles as well as stay fed before the last big climb. I drank both bottles of Osmo hydration with 2 endurolytes broken into each as well as a vanilla crisp Power Bar and 3 Strawberry banana Power gels.    Snow Canyon is a tough climb toward the end of the bike around mile 45 that is about 5-8% grade and about 8 miles long.  On paper it doesn't sound too hard especially with all of the climbing here in New Mexico but it was harder than I expected and  I had to keep reminding myself of all the climbing I did to prepare for this race as I climbed because it was long and hard and extremely hot. I was happy to make it through the bike portion safely and with decent legs for the run. I went 2:40:28 and about 21 mph.  This was not a PR but I didn't expect a PR on this course.

Run-
I ran 13.1 miles on this day with the biggest cheesiest grin on my face ever. I just couldn't stop smiling and not just because I was in first place but I just felt amazing and I knew that I could flatten out those hills because I had trained hard and am in a great place in my life and in my training.  I just felt great!!!! It was blazing hot out there so I just kept dumping water over myself and putting ice in my sports bra trying to cool down. I drank 2 cups of the sports drink they had on course and ate 1 gel.  I sipped a tiny bit of water but most of it just went over my head.  After the turn around I was able to see the lead I had and run safely into the finish with sore cheeks from smiling so big.  Now, I was the first female to cross the finish line and the announcer announced it 3 times!!!! It felt so cool to hear him announce me as the amateur winner. I knew it was unofficial and may be short lived but I had 10 minutes of glory!!!!! I ran a 1:35:15 half marathon which is a PR for me. 2 more women from a later wave (35-39) eventually beat my time but I finished within my goal and qualified for professional status which is cool.

So I was 3rd overall and had won my age group by 9 minutes securing my spot for World Championships in Canada in September!!!! Nothing to complain about here.  I had solid splits throughout the race and felt strong and that is what matters.  I admit I was worried to be running such low power on the bike for this race but it payed off big time(my coach is always right). I know that I still have improvements to make this season but I look forward to my next race! I will be at Lifetime Captex in Austin, TX on Memorial Day and then Deuces Wild on June 21 in Show Low, AZ. 

Black Beauty!!!!!!!!

HERE HE IS!!!!!

Most importantly this post is about a wonderful new addition to my life.  I am still sometimes mourning the loss of my last boyfriend because we had become so close in the 1.5 years we spent together logging miles and climbing tramway but it was time to move on.  My new boyfriend has a ton of fun updates that I would like to share with you guys because what is more exciting than a new boyfriend!!!!??! AAAAAHHHH!!!!

This baby is a 2014 Specialized Shiv Pro with Specialized carbon aero bars,  SRAM red (except for s works chain rings) and clx 60 Roval wheels.  Nightrider right? but you know what they say... once you go black..... 
All of my bikes I have owned had all had Shimano so I felt partial and didn't want to try SRAM. I felt like it worked so why switch it? SRAM red is a HUGE upgrade. OMG!! This bad boy shifts beautifully and so quietly sometimes I look down just to make sure. Another sweet upgrade is the SRAM Return to Center(R2C) shifters.  Not only do they look cleaner but I can shift up or down 3 or 4 gears at once without reaching my wrist around. I didnt even know this existed!! So cool.  I switched from 170 to a 165mm crank arm length with Stages power meter in order to open up my hips a bit more and also am using the new Sitero saddle which allows for more hip opening as well.  After spending the latter half of last year spun out on my bike I had to switch to a mid-compact (52/36) chain ring up front.  This got me really excited and made me feel like a powerful woman! Look out boys!!!! (ha!) The SWAT technology from Specialized is pretty sweet.  I have hydration inside the frame as well as an aero fuel cell(bike tupperware) which stores my tubes, co2, and  has an easy to reach open pocket on top for quick-access nutrition. I also upgraded aero helmets and will be using an S-works evade this year instead of the Giro helmets I had used the last 2 years. I am over the moon excited about my new BF! This bike has so many sweet upgrades and features I feel like I cant even share them all!!!
None of this would have been possible without the help of my human boyfriend Marco and all of the boys at High Desert Bicycles. They put it all together and made sure that everything was perfect.  Johnny Bargeron from the east side location got me fit perfectly on this bike and made sure I was completely comfortable.  This guy is a pro! He did a whole body analysis and checked my flexibility and limitations to make sure my fit was comfortable and powerful and also conducive to triathlon.  I tried liking a ski-bend aero bar for a while but Johnny made the switch for me back to a flatter s-bend style as well as got me situated on the Sitero which I was unsure of at first. 
OK. So obviously the bike portion is my favorite part of triathlon racing.  I really love pushing my limits on the bike.  Nothing like a soggy chamois and the burn in your legs while the wind blows through your helmet:) 

A few other fun things have happened including the Black Dog Tri winter camp in which I got to go to Tucson and hang with teammates and my coach Jaime. I had a blast climbing Mt. Lemmon and escaping the freezing cold weather here in Abq. I also survived running the Phoenix Rock and Roll Marathon where I ran a 1:30:36 which is a good off season time for me. 

Campers at the run clinic. Beautiful Tucson!

A camper crushing Mt. Lemmon!

A lot to catch up on...

OK... so you could call my ability to blog a total fail for 2013.  Blogging was just sort of something I thought I would do you but then never kept up with... sort of sums up my life....weird.  The truth of the matter is I have had absolutely zero time to do anything and through the end of 2012 and into 2013 I was spread so thin between 2 jobs and school that I put triathlon in last place at times which makes me sad because it is my number 1 favorite thing to do.  So, I am ready for 2013 and a clean slate but first I want to take a minute to thank all the people who helped me have a fun and awesome season last year.
Number 1- My awesome coach Jaime Dispenza.  It was my second year working with him and the improvements I made especially on the bike were incredible.  He is one of the most laid back and generous people I know and I am so incredibly lucky to have him always putting up with my bullshit, whining, and anxiety.

Captex Olympic in Austin 2:16:00

Second I would like to thank my homegirl Angie Kandalaft and Chasing 3 for putting on an awesome season of open water races.  The races in my home state of New Mexico have been where I learned everything I know (which may or may not be much) and are some of my most treasured memories from triathlon. It breaks my heart to not be able to race in my home state in 2014 however I look forward to new adventures and successes.
 Lastly, I would like to send a huge special thank you to High Desert Bicycles. The staff here is knowledgeable, funny, kind, and super cute(I would totally date the manager at the Rio Rancho location).  I purchased a Specialized Amira from them this year and I LOVE IT.  Not to mention these guys kept my bikes in tip-top shape all year and they too put up with my bullshit, whining, and anxiety.
 So for this season...
First things first. I am breaking up with Menchies, Dairy Queen, and Frost after I am finished with this large bowl of chocolate caramel turtle with heath bar pieces.  I have somehow managed to sign up for a half marathon this weekend and felt that my glycogen stores needed topping off.  If I can survive through 13.1 miles this weekend then on Monday my serious training will start.  Man oh man. I cannot wait for 5:00am swim practices, 5x5's up tramway till I puke and calling a piece of  fruit a desert(can you hear the sarcasm?) Only a few races this year are set in stone for me but I will be at Desert Classic Duathlon, St. George 70.3, Deuces Wild, and Buffalo Springs 70.3 for sure and I will add more to my calendar eventually.  Also, I promise to blog more often.... for a while.

 It is super important to support your local bike and run shops. Check out my favorites!
High Desert Bicycles 
ABQ Running Shop

Leadman Race

ok ok. So I am not the best or most timely blogger but it is getting done.  I'm sure you were on the edge of your seat just dying to read another chapter in my life adventure!!! Well I have a ton to fill you in on.
Leadman Marquee

Don't look too excited Coach!!

My first race of the season. Sooooo much fun!! This race was long, hard, and hot(far different from my love life;)) 125 kilometers was definitely farther than I had originally thought.  This is the main reason they need to teach the metric system in schools I think.  The swim was the longest swim I have ever done in a race(1.7 miles) and I came out of the water in 2nd place for my wave which was all of the age group women age 0-39.  It was just me and one other girl out on the bike and I was excited and having fun when 30 minutes into the bike I heard the "thud thud thud" sound of my borrowed carbon wheels (thanks Tim!) against the asphalt.   Bummer huh? Good thing I have actually practiced for this scenario and am a decent tube changer.  This little hiccup in my race probably cost 5-10 minutes and a sweet sweet guy gave me some CO2.  By this time 8-10 girls had passed me and I could see them all during the entire bike portion because the 4 loops on the bike were so loopy you could see exactly were you were placed. I knew I didn't have a chance of winning but I could see I was keeping a steady pace and gaining on them a bit but I just couldn't catch them dang it!!! It was super hot and I was kind of getting a heat headache but all in all I felt great. I was so confident and happy just to be out there racing and having fun.  I always feel like the run is the happiest part of the race because it means you are almost done and are going to make it!!! I was able to catch a lot of people on the run and probably 8 or 9 were women but it was impossible to tell where I was with all of the different waves of people.  I didn't even care at this point what place I got.  It has been a long winter and it was so great to dust off the race gear and shake out my race legs and go to beautiful warm Arizona with friends and teammates.  


Special note to Steve Alschuler- you got chicked!!!!!!!!! Can't wait for our rematch at Deuces!!!! Bring it!!!!!

yummy!!!!

If I am going to be the number one Paleo Princess in this universe I have got to stop eating ice cream cones.  Seriously.  Walking around my apartment in my underwear and eating Nutella with my fingers is not Paleo Princess behavior and it must be stopped!!   I can give up cheese, bread, beans, or potatoes for the rest of my life and not care one bit but I just cannot live without at least one sweet a day.  In order to fix this I am trying to be better and have paleo sweets on hand just in case my sweet tooth kicks in.  So this is a recipe for paleo "granola" bars that is delish and has chocolate chips so it can satisfy a sweet craving.  enjoy:) 

yummy yummy!!! this batch has chopped dates and a chai tea bag

1.5 cups sliced almonds
2 cups unsweetened shredded coconut
1/3 cup pepitas chopped
1/2 cup almond flour
3 tbsp chia seeds
3/4 cup mini choc chips
1/3 cup chopped nuts (any kind)
1/3 cup coconut oil
1/4 cup almond butter
1/4 cup honey
1/4 cup water
3/4 tsp baking soda
1 tbsp vanilla extract
1/2 tsp cinnamon

Add water to chia seeds and let sit 5 minutes or so. Add other wet ingredients to this and mix well.
Then add all dry ingredients making sure it is evenly mixed. I like to add a handful of cranberries to mine and you can add whatever just make sure that the wet to dry ratio stays about like this. I worked hard to perfect this dang recipe!! Next spread on a cookie sheet over foil and bake for 20 minutes at 325. When you take them out of the oven squish them flat with a spatula and put in the fridge to cool. Cut into bars and enjoy:)

what motivates me?? (besides wine and candy)

This doesn't pertain to the blog but it's Gus with his head
stuck in an ice cream container lol

Last year around this time I went to the Marquee Triathlon in Tempe, Az with some of my Black Dog teammates.  Marcos, Bryan, and Noelle are all amazing people as well as badass Ironman finishers but I had no idea just how badass they really were until after a 6 hour car ride and a few laps around the Dairy Queen in Winslow.  What is so amazing about Bryan and Marcos both is that they lost a ton of weight and are now top in their age groups and continue to inspire others everyday.  Bryan is a coach for Team in Training and is always either donating his time and abilities to them or his Black Dog Teammates.  Listening to Marcos tell his incredible life change/weightloss story is also super motivating.  The dynamic between us was fun and light and we joked around and talked crap to each other pretty much the whole way there but when I expressed that I was nervous to race especially because I was coming off an injury the whole mood in the car changed.  Both guys got serious on me and told me "Lauren, you can do it."  Man, these guys got deep on me!!! They told me I was young and had talent and could do whatever I wanted.  What fabulous compliments!!!!!  Noelle is another Black Dog teammate of mine who is an all around bad ass.  She is a mother, grandmother, occupational therapist, and Ironman triathlete who is probably the sweetest lady I have ever met.  I am always happy to see her and she is always too kind and offering to help with anything she can.  These guys are awesome and hilarious and I don't think they have any idea how much they affected me and really lit a fire under me for the season during this trip with their words of encouragement.

I am writing about this in my blog because this past week a friend who I have known a long time came into the salon to get her hair done.  She has been training to do some local sprint triathlons and is really enjoying it.  She seriously almost made me cry when she told me she read my blog and had it saved in her favorites on her iphone.  She told me she really enjoyed reading it and requested that I put a little more about what really motivates me in here.  Shoot, she just motivated the heck out of me!!!!!! But after thinking on it what really motivates me is hearing everyone else's stories.  I love hearing about everyone else's training and life goals and how they do what they do because the road is different for everybody and it is so fun hearing about other people's adventures!!

Spring Break with Coach Jaime and Sue Alschuler at Seven Falls

This past Spring break I spent in Tucson with awesome people and my coach Jaime training in the sunshine and relaxing by the pool!! Life. is. good.  It was the best week of 2013 yet!!! No distractions or school or work or horrible Spring winds and freezing Albuquerque weather.   I stayed with my girl Sue who can really cook too! You guys know how I love food and wine and we definitely put a dent into that wine stash! When I returned home I felt refreshed and excited to train by myself and get the ball rolling on this season already.  Marquee was my first race of last year and will be my first race for this year too.  I feel I have come a long way as an athlete since last Marquee and cant wait to race again. (19 days but who is counting) I have been feeling great and loving the speed workout and hill repeats that I missed so much over the Winter months.  Sorry this blog post was kinda sappy but sometimes you just gotta share the love. Next blog post will be more exciting I promise! More recipes and hopefully a stellar race report coming soon!!!!! any suggestions send me my way k:) happy training!

Chlorine Dreams and Another Paleo Recipe

swim/class/work/workout/class/sleep then do it all again the next day.   I am seriously so busy I leave my house at 5:00 am and don't get home until 9:00pm. No wonder I am super sick right now and didn't get to train all weekend:( ugh!!!! I really really hate missing my long bike ride and run and feel like it derails my workouts for the whole week!!! stress stress stress making my face look like a pizza!!!! ok. enough of that i just had to get it all out before I switched to positive thinking for the week.   After spending more than 36 hours sleeping from Friday night through Sunday and getting through the complete second season of Game of Thrones I am going to have a positive attitude about this and consider my body "rested and recovered".  ON ON!!!!

thought his was cute and had to share;)

After hours this winter in the pool I finally feel like I am actually breaking through and becoming a better swimmer!  If you would have told me 2 years ago that I would be waking up at 5:00am most mornings to  jump into a cold pool I would have told ya that you are ca-razzzyyy!!  Well I am just loving the water and am thinking that I am now officially a morning person.  Here's why- I have chemistry class immediately after masters practice and I am fairly sure that the chlorine in the pool seeps through my ears and into my brain and makes me better at chemistry.  I count and sing songs simultaneously and somehow the answers to chemistry problems just come to me! I call these chlorine dreams.  Life's answers immediately coming to you while swimming at zerodark:thirty.  This is probably due to the fact that I drink smart water and it is finally making me smarter!!! yay!!

Now, one more thing- another paleo recipe!! I got such great feedback from the first one and requests for another so here it is.  This paleo princess has been just wrecking it in the kitchen. So here is my version of Sweet Potato Hash which is foolproof and really anything can be substituted or added to. 
Ingredients:
2 regular sweet potatoes peeled and cubed
1 package of breakfast sausage (I used Trader Joes turkey breakfast sausage)
half onion chopped
1 jar roasted red pepper chopped (again I used Trader Joe's brand)
5 mushrooms chopped
eggs
salt and pepper to taste
Valentina Hot Sauce
eggs

Big Brecky time!!

First, in a large heated skillet cook the breakfast sausage until cooked well throughout and remove the sausage from the pan leaving enough oil to cook the rest of the ingredients.  Next, throw in the sweet potatoes, onions, and mushrooms and cook until the potatoes are soft and a bit browned and the onions are clear. Then add the Sausage and peppers and mix it all up! Season with salt and pepper and hot sauce to taste and top with some over easy eggs.  The best part about this dish is that the egg yolks and hot sauce make the most delicious gravy for the hash:) mmmm mmm fuel for the whole week!!!!